There are two types of cholesterol the healthy or good cholesterol (HDL) and bad or unhealthy cholesterol (LDL).The source of these two types of cholesterol is from the foods we eat. It is therefore important to choose the food wisely in order to lower the bad cholesterol while at the same time increasing the amount of the good or healthy cholesterol.
Although cooking oil is said to be one of the contributing factors to the increase of bad cholesterol, not all types of these oils are unhealthy. One such type is the olive oil. One is required to take about a whole tablespoonful of olive oil daily in order to reap the benefits of its antioxidant properties. One can use it for cooking or adding it to a vegetable salad.
All types of nuts are healthy when consumed in moderation. One should limit the amount to consume since if one overindulges, it might cause weight gain which is bad for health. The recommended amount is 42 grams which should be taken as a snack with no additives such as sugar or salt.
Foods rich in fiber such as oat and its byproduct are also highly recommended. Due to their fat soluble nature, they are able to bring down the unhealthy cholesterol .It does this by minimizing the amount of bad cholesterol that is absorbed by the body. It also stays in the body for a long time releasing energy gradually so one will not need to consume food due to hunger pangs.
White meat in form of fish is highly recommended for the purpose of lowering bad cholesterol. Some types of fish which have high levels of omega 3 fatty acids are mackerel, herring and sardines. One should eat two servings weekly but the fish should not be fried since in so doing, one can add the bad cholesterol from the cooking fat.
All types of legumes are healthy since they can be taken in place of animal protein. They are all rich in proteins and fibers which can help in reducing the bad cholesterol. Some fruits such as apples and grapes are also recommended.